Sunday, May 17th, 2020
KIDS WORKOUTS!
While Crossfit Cove Kids has been put on hold, what better way to get moving and have some fun than some short, simple workouts for your kids to do at home! Coach Katie F has put together 6 workouts that can be done as a family or easily turned on for your kiddos to do by themselves. They may need your help with the technology or possibly as a judge or a DJ 😉. Some random soft objects (balls or rolled up socks), a soccer/basketball, and possibly a yoga mat are the only pieces of equipment that will be needed. All items are written in the workout description and the WODs can be amped up simply by using some dumbbells if you plan to partake alongside your kids.
They will all be posted pre-recorded on our Youtube page so you can repeat them until we resume in person. They are intended to help get your kids off their devices, away from screens, and moving again but primarily to bond, laugh, and have fun! The first video was released last Sunday and can be found on the “Crossfit Kids!” playlist and the second video is below. Have Fun!
FIVE MORE SPOTS REMAINING
PERSONAL ACCESSORY PROGRAMMING
FIVE SPOTS REMAINING
We’re happy to announce that the Crossfit Cove team will be beginning to provide personal programming/accountability via the TrueCoach.co app. TrueCoach was founded in 2015 and has quickly become a leading application for personal training/programming. It streamlines the communication between coach and athlete, allowing the athlete to automatically see updates in programming (no pesky spreadsheets), send videos providing input/tips, or simply to check off wods so your coach can see you’re staying on track.
We know many of you have specific goals that you are looking to accomplish and this targeted programming can help you get there. In general, you’ll be receiving 3 days of accessory work per week for about 15 minutes each alongside normal Cove programming
Initially it will be first come first serve with a limit of 20 athletes every two weeks split between Coach John and Coach Holden. Currently, we have fifteen members signed up, so we have room for five more.
Once you have received your TrueCoach login, you can begin talking to your coach about what you want to work on and input your equipment so your coach knows what you have available. After Phase 1 of the COVID recovery begins, this feature will be reserved for those who are primarily working out from home until Quarantine is over. All of this at no extra charge to you! Email info@cove-fitness.com if you are interested along with your goal/what you intend to focus on. Spots are limited so act fast!
AEROBIC CONDITIONING
EMOM12
Odds: 100m Run or 100m Row
Evens: 14 Pistols (sub 20 “leaning” air squats)
METCON
12-9-6
Curtis P
Air Squat Jumps over Equipment (reps x2)
Time Cap: 14 min
Fx: 95/65 or 35/25 DB
P: 115/75, or 35/25 DB
O: 135/95, or 50/35 DB
ACCESSORY PROGRAMING FROM COACH HOLDEN AND COACH JOHN
PERSONAL ACCESSORY
PROGRAMMING
We’re happy to announce that the Crossfit Cove team will be beginning to provide personal programming/accountability via the TrueCoach.co app. TrueCoach was founded in 2015 and has quickly become a leading application for personal training/programming. It streamlines the communication between coach and athlete, allowing the athlete to automatically see updates in programming (no pesky spreadsheets), send videos providing input/tips, or simply to check off wods so your coach can see you’re staying on track.
We know many of you have specific goals that you are looking to accomplish and this targeted programming can help you get there. In general, you’ll be receiving 3 days of accessory work per week for about 15 minutes each alongside normal Cove programming
Initially it will be first come first serve with a limit of 20 athletes every two weeks split between Coach John and Coach Holden. Once you have received your TrueCoach login, you can begin talking to your coach about what you want to work on and input your equipment so your coach knows what you have available. After Phase 1 of the COVID recovery begins, this feature will be reserved for those who are primarily working out from home until Quarantine is over. All of this at no extra charge to you! Email info@cove-fitness.com if you are interested along with your goal/what you intend to focus on. Spots are limited so act fast!
METCON
Join us for the noon zoom class. It’s supposed to be a beautiful day.
10 rounds
200m Run
8 Back Squats (from the ground)
20 lateral bar jumpovers
Time Cap: 25 min
DB Version
Fx: 35/25 (double dbs)
P/O: 50/35
BB:
Fx: 95/65
P: 115/75
O: 135/95
If running location not ideal:
Buy-in: 1 mile run right into
10 rounds
8 DB Squats
10 Up-Downs
KIDS WORKOUTS!
KIDS WORKOUTS!
While Crossfit Cove Kids has been put on hold, what better way to get moving and have some fun than some short, simple workouts for your kids to do at home! Coach Katie F has put together 6 workouts that can be done as a family or easily turned on for your kiddos to do by themselves. They may need your help with the technology or possibly as a judge or a DJ 😉. Some random soft objects (balls or rolled up socks), a soccer/basketball, and possibly a yoga mat are the only pieces of equipment that will be needed. All items are written in the workout description and the WODs can be amped up simply by using some dumbbells if you plan to partake alongside your kids.
They will all be posted pre-recorded on our Youtube page so you can repeat them until we resume in person. They are intended to help get your kids off their devices, away from screens, and moving again but primarily to bond, laugh, and have fun! The first video was released last Sunday and we will continue weekly releases for the next 5 weeks. Here’s the first video just in case you missed it and remember all of the videos will be under the “Crossfit Kids!” playlist on our Youtube page. Have fun!
STRENGTH CONDITIONING
Every 90 seconds for 5 rounds
8 Deadlifts and 15 second hold at top on last rep (don’t lean back)
*weight where you can maintain good form
METCON
5 rounds
15 Bar Facing Burpee (or DB Facing Burpee)
15 Push Jerk
Time Cap: 14 min
Fx: 95/65
P: 115/75
O: 135/95